Potassium is the mineral that can help neutralize sodium in your diet and acts in myriad other ways to moderate blood pressure.
Vegetables: 4 to 5 servings a day. One serving is 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice.
Fruits: 4 to 5 servings a day. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice.
Grains: 6 to 8 servings a day. One serving is one slice of bread, an ounce of dry cereal, or 1/2 cup of cooked cereal, rice, or pasta.
Fat-free or low-fat dairy products: 2 to 3 servings a day. One serving is 1 cup milk or yogurt, or 1 1/2 ounces cheese.
Nuts, seeds, and legumes: 4 to 5 servings a week. One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked legumes (dried beans or peas).
The National Institutes of Health recommend that women should get 2,600 milligrams and men should get 3,400 milligrams of potassium every day.